Dietitians Reveal the Best Drink for Metabolic Health

• Registered dietitians say pomegranate juice is the best drink for metabolic health.
• Pomegranate juice contains antioxidants and benefits your gut and heart.
• Look for 100% pure pomegranate juice with no added sugar.

You’ve probably heard that your metabolic health is important, but what does that really mean? Simply put, it’s your body’s ability to process nutrients and keep key systems—like blood sugar, blood pressure and cholesterol management—in balance. Having good metabolic health reduces your risk for chronic health conditions, including diabetes and cardiovascular disease.

Your lifestyle choices significantly influence your metabolic health. Among the many foods and drinks that can impact it, one drink stands out. We spoke with registered dietitians and nutrition experts to learn why pomegranate juice is the best drink for metabolic health, plus how to incorporate it into your lifestyle.

It’s Rich in Antioxidants

Pomegranates get their deep ruby color—and many of their health benefits—from their high antioxidant content. “Its juice is especially rich in polyphenols, including flavonoids like anthocyanins and ellagic acid,” says Samantha DeVito, MS, RD, CDN. These antioxidant compounds act like defenders in the body. They help neutralize free radicals that would otherwise cause oxidative stress, damage cells and contribute to chronic disease and metabolic dysfunction.,

Combined with healthy habits—like a nutritious diet, regular physical activity, adequate sleep and stress management—antioxidant-rich foods protect metabolic health by reducing inflammation and supporting balanced blood sugar, cholesterol and blood pressure.

It’s Good for Gut Health

Your gut does more than digest food—it has a supporting role in regulating blood sugar, appetite and inflammation, all of which tie directly back to metabolic health. “Its polyphenols act as prebiotics, feeding beneficial gut bacteria, which then produce short-chain fatty acids that promote reduced inflammation and a healthier metabolism,” explains DeVito.,

There’s also research to suggest that pomegranate juice can potentially increase beneficial bacteria, like Bifidobacterium and Lactobacillus, while helping to reduce less desirable strains. But experts note that more research is needed in this area., 

“A healthy gut microbiome helps regulate blood sugar, lower inflammation and maintain healthy cholesterol, which are all important factors for the prevention of metabolic diseases,” says Avery Zenker, RD.

May Support Healthy Blood Sugar

Your body’s ability to manage glucose and maintain steady blood sugar is a key part of metabolic health. According to Zenker and DeVito, pomegranate juice may also have beneficial effects on blood sugar levels. A recent meta-analysis of randomized controlled trials found that regular consumption was associated with modest improvements in fasting blood sugar, insulin levels and insulin sensitivity. Although these improvements were small, they were still notable.

“The gut health benefits of pomegranate polyphenols may also promote healthy blood sugar and insulin sensitivity,” adds Zenker. As mentioned before, a balanced gut microbiome supports the production of short-chain fatty acids, which can influence appetite, glucose and insulin response.

It May Promote Heart Health

Your heart and metabolism are closely connected, and a healthy heart keeps blood flowing efficiently, delivering the oxygen and nutrients your body needs to thrive. Thanks to its high antioxidant content, “pomegranate intake has been linked to lower blood pressure and improved blood vessel function,” says DeVito. Some studies also point to modest improvements in cholesterol, with reductions in LDL and increases in HDL, notes Sheri Gaw, RDN, CDCES. She says that these shifts, though sometimes small, could add up to meaningful protection for your heart and metabolic health when combined with other healthy lifestyle choices.

Specific compounds found in pomegranate juice—including tannins and flavonoids—have been studied for their potential to help maintain strong and flexible blood vessels, which is crucial for healthy circulation and blood pressure regulation. These compounds have also been shown to decrease inflammation associated with conditions such as atherosclerosis and heart disease. While research is still limited and more studies are needed, experts agree that adding pomegranate juice as part of a healthy lifestyle may give your heart an extra layer of support.

Ways to Enjoy Pomegranate Juice

• Look for 100% pure juice. Look for options that have no added sugar. “A small serving, about four to six ounces, is enough to reap the health benefits,” says DeVito.
• Enjoy a mocktail. Mix pomegranate juice with lime-flavored sparkling water and a squeeze of lime for a refreshing twist.
• Blend into smoothies. Adding pomegranate juice to your smoothies as a liquid adds a vibrant red color and an easy nutrient boost.
• Add it to dressings and marinades. Use it in vinaigrettes or marinades for a tangy, fruity flavor.

Our Expert Take

The best thing you can do to protect your metabolic health is to maintain consistent lifestyle habits: eat a balanced diet, exercise regularly, manage stress effectively and prioritize quality sleep. These habits create the foundation for balanced blood sugar, optimal blood pressure and healthy cholesterol levels. Antioxidant-rich foods and beverages, like pomegranate juice, can offer added benefits thanks to their ability to fight inflammation and support a healthy gut and heart. While it’s not a cure-all, enjoying pomegranate juice as part of a balanced lifestyle can support long-term metabolic health.